Wed 13th Feb 2019 at 1:00pm by Trevor T
Run > Intervals
-
Time
44:33
-
Miles
4.97
-
Min/mi
8:58
-
WAVA
55.40
-
Surface
Treadmill
Notes & Comments
1km @9.5km/hr warm up; 4x1km@12km/hr; 1x2.2km@12km/hr
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:08 |
8:08 |
54.93 |
5km |
27:05 |
8:43 |
56.18 |
5M |
44:50 |
8:58 |
55.36 |
10km |
56:27 |
9:05 |
54.95 |
10M |
1:33:29 |
9:21 |
54.90 |
Half |
2:04:27 |
9:30 |
54.17 |
20M |
3:14:54 |
9:45 |
54.82 |
Mara |
4:19:29 |
9:54 |
54.90 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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